Evidence-based tools for better training decisions
No fluff, no fake precision. Every tool on Deload is built on published research and tells you how confident to be in the result.
Try the 1RM calculatorTools
One-Rep Max Calculator
Estimate your true one-rep max from any set, with a confidence range and a full percentage-based training table.
Training Load Ratio (ACWR) Calculator
Check whether your recent training load has spiked relative to your 4-week baseline, using the acute:chronic workload ratio method from sports science.
Quick Workout Generator
Pick a goal, your equipment, a focus area, and how much time you have — get a balanced session built from real exercise-selection rules, not a random shuffle.